8 Laws of Health

EXERCISE

Your body is a marvelous machine. Putting your body to work can increase your physical strength and resistance to disease. Exercise can actually improve your outlook in life!

Exercise may help:

• Control weight - the metabolic rate is increased by exercise so that more calories burn…and for several hours!

• Increase lung capacity and recharge oxygen supply

• Improve blood pressure, circulation, and strengthen your heart

• Lower cholesterol and improve blood flow in the arteries - even help reverse arteriosclerosis!

• Relieve stress, tension and depression

• Improve sleep naturally - without the side effects of a pill

• Promote the body’s ability to get rid of toxic wastes

• Improve metabolism - helps to prevent and treat diabetes

• Strengthen the bones and counteract osteoporosis

• Increase physical strength of muscles - when not used regularly, muscles waste and become weak and flabby.

• Improve posture and decrease back problems

• Prevent the big C word - Cancer

What kind of activity is best? Walking is the ideal exercise. Other good activities include running, swimming, cycling, gardening, and yard work. One of the special benefits of exercising outside is that you can combine at least three of the health principles: sunlight, fresh air, and exercise. A daily program of at least 30-40 minutes is best for maximum benefit. The important thing is that you enjoy what you do and do it regularly.

Exercise Precautions: 

1. Start slowly and progress gradually.

2. It is better to exercise before a meal than right after a meal.

3. Allow time to warm up and cool down.

4. Discontinue your exercise and see your physician should you have any of the following symptoms: 

1. Pain in chest, teeth, jaw, neck or arms

2. Difficulty in breathing

3. Light-headedness or fainting

4. Irregular heart rate persisting during exercise and recovery period

5. Discomfort or swelling of joints

6. Excess fatigue 

7. Unexplained weight loss

8. Recurrent nausea or vomiting occurring after exercise

A balanced and well planned exercise program is one of the wisest investments you can make. Choose an activity that you can enjoy, set a time everyday and stick to it. 

Have fun and feel better every day!

SUNSHINE

You probably recognize the importance of the sun to life on earth. You know it provides heat, light and food. What can sunlight do for your personal health?

Sunlight kills germs. That is why it is important to sun and air out blankets, pillows and other items that are not washed often. Open up the windows of your house as much as possible. This will allow the sunlight to kill bacteria in your home as well and will prevent mold.

Immunity is increased by exposure to sunlight, and your body’s resistance to infection is strengthened. White blood cells are increased, especially the protective lymphocytes. Antibodies are increased too. These effects can last up to three weeks. Even ten minutes of sun twice a week can greatly reduce the incidence of colds. A moderately tanned skin withstands infections better too.

Bones are strengthened by sunlight. It allows the body to make Vitamin D, which helps calcium absorption from the intestines and calcium deposit in building healthy bones. Sunlight prevents rickets and helps prevent and reverse osteoporosis. There is also a connection with lowered incidence of dental cavities. 

Red blood cells function better after sun exposure. They have increased ability to carry and deliver oxygen to the body’s cells. This will increase your energy and endurance and help prevent many diseases. 

Cholesterol is moderately lowered by sunlight exposure. The cholesterol is changed to vitamin D in the skin in the presence of unfiltered sunlight.

Sense of well-being is promoted by sunlight, and the mood is elevated. Daily exposure to natural sunlight will boost melatonin output, which also improves sleep. For most people sunlight is an important therapy, especially if combined with exercise, in preventing and treating acute and chronic depression. Remember to try to catch any possible ray of sunshine during winter’s cold and gloomy months.

Healing properties are found in sunlight. Skin wounds heal much better with short periods of sun exposure daily. Sunlight also helps to alleviate pain from swollen arthritic joints and even relieves some symptoms of premenstrual syndrome (PMS)

Cancer of the breast, colon, and prostate are less likely in people getting good exposure to sunshine.

Warning - small amounts of sunlight are wonderful. Large amounts are dangerous! Limit your exposure to the sun. A goal of up to 30 minutes a day is realistic for most people. Initially you may need to limit this to 5 minutes if you are fair skinned, or 15 minutes for darker skins, with gradual increases. Remember that wet skin burns faster and ultraviolet rays of the sun can reflect off snow, sand and water, greatly increasing exposure. Ultraviolet rays can still burn even if it is a cloudy day. Never allow yourself to burn. Sunburn raises the risk of skin cancer.

We know that sunlight can be healing or destructive, depending on how we use it – the kiss of life or the kiss of death. Enjoy the sun sparingly and it will increase your vitality and good health.

TEMPERANCE

A balanced life - A simple definition of temperance is “moderation”. Good things are used intelligently and harmful things are not used at all. The goal of temperament living is peak physical, mental, and emotional well-being. Temperance does not just involve alcohol, tobacco, and drug use. It refers to all aspects of our lifestyle, whether it be overeating, overworking, too much play, or too little/much of anything. Such unbalanced living robs men and women of a rich, healthy and satisfying life.

Alcohol - Millions consume alcoholic beverages. Advertisements portray people who drink alcohol as being happy, congenial and fun loving. They fail to show millions of people who are alcoholics. They fail to tell about all the auto accidents, assaults, sexual abuse, murders and suicides caused by people who have been under the influence of alcohol. 

Every drink of alcohol irreparably destroys brain cells. Alcohol promotes high blood pressure and is directly toxic to heart muscle. Alcohol increases the risk of stroke, heart failures, stomach ulcers and cancer. One or two drinks can produce spasm of the coronary arteries, decreasing the oxygen supply to the heart. Liver cirrhosis is common in alcohol users. Alcohol robs the body of vitamins and minerals.

Perhaps the saddest statistics are those of damaged babies who are permanently retarded due to their parents’ alcohol use.

Drugs - despite all the education about illegal drugs, we continue to see an increase in their use and abuse. Many begin using drugs out of curiosity, to please friends, to provide an escape from reality or to avoid dealing with problems, users often find that instead of escaping from their problems, they end up adding a new one – drug addiction

Repeated use of certain drugs can result in drug dependence, physical or psychological. Someone who is dependent on a drug uses it to avoid illness and discomfort associated with stopping it. The need for the drug often becomes so strong that users will resort to dangerous and illegal activities to obtain continuing supply. Up to 70% of prison inmates are incarcerated for drug-related crimes.

Remember, it is far easier to prevent a drug problem than to cure one. If you or someone you know is addicted to drugs, get help!

Tobacco - One of the most addictive of all substances used by humans, it kills 16000 people worldwide everyday. Smoking is the single most preventable cause of death in the world; it only makes sense to stop smoking.

Besides lung cancer that everyone knows about, tobacco also is causative in many other cancers. Its mixture of over 20 poisons leads to disease: emphysema, stomach ulcers, heart disease, diabetes, and low birth-weight babies etc. Smoking is very expensive – not only for the tobacco but in extra health care and insurance costs.

Common-sense changes in your lifestyle can add years, perhaps decades, to your life. What’s more, your quality of life can vastly improve. Plan right now to enjoy filling the years ahead with a balanced high quality life!

AIR

A human being can survive several days without food, a few days without water, but only a few short minutes without air. This element is essential to sustain life. Without air a person could have permanent brain damage within five minutes.

Why is air so important? The air we breathe contains oxygen. Red blood cells pick up the oxygen from the lungs and carry it to all the cells of the body. Each cell needs oxygen to operate its powerhouses. Red blood cells then carry the carbon dioxide back to the lungs. When we breathe you, this is forced out of the body with the oxygen-poor air.

Poor ventilation of rooms can result in headaches, drowsiness, and difficulty concentration. The reason? When air is breathed and rebreathed over and over, the oxygen content decreases and the carbon dioxide and other wastes increase. Bad air and poor breathing habits promote depression, irritability, exhaustion and chronic fatigue.

When exercising, up to 26 gallons of air is moved in and out of your lungs per minute - but only about 1 gallon at rest. Exercise will increase the circulation of oxygen rich blood cells to all areas of the body. Your energy level and sense of well-being will improve.

Good Air Practices

1. Open your windows and let in the fresh air! Sleep with an open window whenever possible. 

2. Exercise in fresh air. This will strengthen your breathing muscles and increase your lung capacity.

3. Practice good posture habits. Sit up straight with your shoulders back. You will be able to breathe deeper.

4. Concentrate on breathing deeply. Stop where you are several times a day and take a few slow, deep breaths.

5. Keep some live houseplants. They remove many pollutants and use carbon dioxide, replacing it with oxygen. 

Poisoned Air

One of the worst enemies of breathing freely is tobacco. Smoking causes the normal air passages to become clogged and irritated.

Nicotine in the smoke constricts small arteries; carbon monoxide interferes directly with the ability of the red blood cells to carry oxygen. Together they decrease endurance and promote narrowing and hardening of the arteries. 

Many smokers do not realize the danger that the tobacco smoke has upon others as well. Secondhand smoke can be lethal as smoking is to the smoker. Especially at risk are children of smokers who must breathe this deadly air over a long time.

Smokers who quit begin to heal almost immediately. The biggest favor you can do for your body is: kick the habit and breathe free.

Some areas of the world most contend with air pollution. If that is a problem in your city, try to stay out of the worst concentrations. Don’t exercise outdoors when the smog is at its worst.

REST

Life today is fast paced, exciting – and exhausting. Is more sleep the answer? A refreshing, uninterrupted night’s sleep is a definite advantage, but most people work at sedentary jobs, with deadlines and emotionally draining problems. It is often difficult to fall asleep and rest peacefully. Fatigue is one of the most commonest reasons for doctor’s visits.

Sleep is essential to maintain a well-balanced mind and healthy body. It allows your body to renew itself and aids in healing. Rest strengthens the immune system and can add years to your life. If deprived of adequate sleep, great demands are made on your back-up energy resources. If you do this habitually, you can expect to have little resistance to disease and stress.

How much sleep is enough? Usually 7-8 hours of sleep a night is best for adults. The earlier hours, before midnight, are more restorative to the body. If you need to nap, the best time is in the morning.

What about sleep medications to induce sleep if you cannot get to sleep? During normal sleep, one has alternating periods of light and deep sleep. Dreaming seems to be a natural outlet, and takes place during the light sleep. Sleep medications often suppress this stage of sleep, and on awaking you may not feel as refreshed in spite of apparently sound sleep. If continued over time, sleep medications will contribute to chronic fatigue.

The best sleep inducers are natural means. Engage in active exercise daily to best counteract mental and emotional fatigue. Walk, swim or work in the garden instead of watching some much TV. Take a warm bath (not hot) with some soft music playing and dim lights to relax your body and mind. Have a warm drink. But avoid caffeine, even during the day. It is a stimulant that commonly causes insomnia. Maintain a regular schedule for going to bed and getting up. An empty stomach promotes better sleep. Eat your evening meal several hours before bedtime and make it the lightest meal.

Try these simple exercises to help you relax: Stretch, roll your neck in slow large circles, smile and hold it, frown and hold it, raise your eyebrows and hold it, take some deep breaths, relax. Don’t rehearse the day’s problem before bedtime. Count your blessings and fill your mind with gratitude and thanksgiving. The ultimate rest is found in God. Leave Him your burdens and accept His peace and forgiveness.

The scripture advises us to work six days and rest the seventh - that is His plan for the proper balance between work and rest.

Trust

Human beings are living longer than ever before, yet many feel less and less satisfied. In today’s fast-paced life, people often feel so pressured and stressed, so full of pain, disappointment and hopelessness that they are willing to risk their health, and even their lives on almost anything that promises relief. 

Emotional stress can cause physical illness. Discouragement, bitterness and anger leave your body exhausted and weaken the immune system. God has promised to lift these burdens if we bring them to Him. “Cast your cares on the Lord and He will sustain you.” Psalm 55:22

Positive emotions like love, joy, faith and trust produce protective substances that strengthen the immune system and protect us. Peace of mind can have a vitalizing, invigorating influence. “A merry heart does good like a medicine: but a broken spirit dries the bones.” Proverbs 17:22

Many who are otherwise healthy carry themselves a deep longing for something more. At the root of our being is the need for greater purpose and meaning in life. The ultimate lifestyle includes not just health and fitness; it also includes spiritual growth.

The brain is the master control of our bodies. When our brains are not dulled by alcohol, tobacco, drugs, lack of sleep or overeating, when we are exercising and getting fresh air and sunlight, we will be able to think clearly. We will be able to make sound decisions and choose to allow the Lord to speak to us.

Trust in God supplies a missing piece in our lives. It brings fulfillment and hope for the future. Trusting God opens the door to His miraculous intervention. Many people even find a relationship with God to be the key to success in achieving a healthful lifestyle.

To trust Him we must get to know Him. Invest some time, get better acquainted. Take time for stillness, away from the busyness and noise of your everyday life. Explore the deeper side of life. Take some time to step back and think about what is truly important to you.

Spend some time reading the Bible. This is God’s special letter to man. The bible is known for strengthening our minds and can give us new hope and direction.

A ‘for-real’ relationship with the true God, our Creator, is never optional - it is the very root of health.